Introduction to IFS Therapy

How IFS Therapy Works

Understanding Parts 

In IFS, there is a main identity called the Self. The Self is considered the core of one's identity and an internal compass. The Self is our true nature and remains constant throughout one's life. The core Self is also seen as the one in command within the system. When the Self is in charge and allowing us to unlock our full potential, the “Eight Cs” happen. The eight Cs are:

1. Curiosity 

2. Calm 

3. Clarity 

4. Connectedness

5. Confidence

6. Courage

7. Creativity

8. Compassion

There are also three subpersonalities within us: The Exile, The Manager, and The Firefighter. 

1. The Exile is the child of the family system and carries the most amount of abuse and shame with them. They often separate from the rest of the system to protect the rest from such extreme emotions. If this child-like part is exiled, it can leave the whole individual feeling vulnerable and overemotional.

2. The Manager is seen as a proactive member who directs daily operations and organizes internal (mental) and external (what’s around you) systems. They like to keep control of situations and avoid unexpected events. This overbearing parent role tries to protect the system through planning and can be stressed when things don’t go as expected. If the Manager starts overplanning, then it can lead to unrealistic expectations of perfectionism and the need for everything to go according to plan.

3. The Firefighter reacts when the exile or other parts become too activated and need to “extinguish” their feelings. Like the manager, their goal is to stop the pain. However, the Firefighter can react in negative ways in order to protect The Self from extreme pain, such as drug abuse, self-harm, avoiding the situation, and more. 

Therapeutic Process for IFS 

One of the goals of IFS therapy is to untangle the subpersonalities and make the Self the part in charge. When the parts are blended, meaning the different parts mix together and/or start taking over control of the Self, it can create confusion. When parts are separated yet working together, it can create harmony. In treatment, you will identify each part and understand their roles. Afterward, you will welcome each part to share their worries and desires, creating an understanding and level of support for each separate part. 

Another goal of IFS therapy is to unburden the parts, mainly the exile, to work towards healing the hurt parts. When the broken parts are ready, unburdening will look like letting go of painful past experiences and hurt emotions through imagery. There are 6 Fs of the unburdening process, which are:

• Find: Seek out the different “parts” within you.

• Focus: Understand each part's unique traits, goals, and motivations.

• Flesh out: Give each part a name and further explore their traits.

• Feel Toward: Establish a relationship by understanding your own emotions towards each part and their emotions towards you.

• Befriend: Create a positive and compassionate relationship with each part.

• Fear: Address and work on the fears you may have with your parts.

What to Expect from Sessions

Tools and Techniques

Here are some tools and techniques that can be used during IFS sessions:

• Journaling

• Using imagery and visualization

• Creating trust with the Self

• Welcoming and accepting all parts

• Harmonizing the different parts

Next Steps

Here are some key aspects of what you can expect from your first couple of IFS sessions:

• Learning the language of IFS: Your therapist will explain what IFS is and the language used in it. After having a deeper understanding of IFS, you can feel more comfortable engaging in IFS-based discussions.

• Identifying each part: Your therapist will help you discover your different parts and how they interact with the world. 

• Establishing a connection and safety: Your therapist will ask questions to understand who you are to help you through your therapeutic journey. Your therapist will also establish a safe and comfortable environment where you can feel supported.

To prepare for IFS therapy, come to your sessions with an open and patient mindset. Try to have patience and understanding with yourself throughout the process. It can also be helpful to identify your goals and what you would like to work on through therapy. 

Effectiveness of IFS Therapy

Research and Evidence

IFS therapy is an evidence-based therapeutic method and has been proven to be effective on multiple accounts. For example, the Journal of Marital and Family Therapy found that IFS therapy was effective in treating depression, specifically depression in women in college. The Journal of Aggression, Maltreatment, and Trauma found that IFS therapy is effective in treating PTSD, particularly those who have dealt with childhood trauma. 

Success Stories

Two success stories of IFS therapy come from The Encino Recovery Center. One success story is Maria, a 32-year-old teacher who found herself addicted to pain medications after a car accident. During IFS therapy, Maria discovered her manager part was being overly critical of her Self, pushing her to cope using pain medications. Through acknowledgment of this, Maria was able to stop taking pain medications and learn healthier coping mechanisms. 

Another success story is Daniel, a 27-year-old software developer whose internet addiction was disrupting his ability to function. During IFS therapy, Daniel discovered that his exile part still held onto his teenage experience of feeling isolated and alone. The firefighter part used the internet to escape this feeling of loneliness. Through identifying and listening to his exile part with compassion, he was able to heal from these feelings of isolation and developed a better sense of self-worth.

When to Consider IFS Therapy

Common Issues Addressed

IFS therapy can help with multiple conditions, such as:

• Depression

• Anxiety

• Substance abuse

• Phobias

• Panic anxiety

• Eating disorders

• PTSD

• Rheumatoid arthritis

Signs You Might Benefit

IFS therapy can help individuals with multiple other issues, such as struggles with self-worth, struggles with managing emotions such as anger or shame, feeling internally conflicted, and more. While there are other therapy methods that are effective, such as CBT or ACT, IFS therapy specifically works with understanding and healing the different “parts” of you. IFS can also help if you feel disconnected from yourself and wish to know more about your internal system to improve your general well-being. Some of the benefits of IFS therapy include a better understanding of oneself, reduced anxiety and depression, problem-solving skills, increased confidence, and decreased emotional burdens.

Trust Mental Health for IFS Therapy

Expertise and Experience

At Trust Mental Health, we have therapists qualified and trained specifically in IFS therapy. Each therapist has experience providing services and can use their expert knowledge to provide the best treatment.

Personalized Care

Our therapists at Trust Mental Health develop a personalized plan for your individual needs to help your growth throughout IFS therapy. Our compassionate approach creates a safe space so our clients feel comfortable during their healing journey.

Supportive & Inclusive Environment 

Here at Trust Mental Health, we strive for inclusivity and make therapy accessible for all. That’s why we have a diverse team of BIPOC therapists and therapists fluent in many different languages. Our goal is to create a supportive and non-judgmental environment for anyone looking for mental health support.

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